Oh, “The Gym”. We know where it is. We know how to get there. We know we should go. We even want to go. If only we had the time.
Life as a YoPro bro isn’t always conducive to making that trek. However, don’t let it deter you from getting that burn! Regardless of how busy your schedule may be, you can do some serious damage to that body-by-Duff of yours in just 15-20 minutes.
You can always do your standard pushups and sit ups to get the blood flowing, but who are we kidding? Do you ever feel satisfied? Instead, we’ve provided some combo exercises that will target multiple muscle groups at once to maximize that precious time.
Have you met Peter Parker? The moment he got his Spidey-senses our boy got ripped. We’ve uncovered his secret. This remix of the classic pushup will not only amplify the hit to your chest, arms, and deltoids, but also add a crunch to your core which is already engaged and asking for more!
How’s it done? Drop into standard pushup position. When you lower your chest to the ground, pick up your right foot and bring your knee to your right elbow. Return to starting position as you push back up and repeat on the left. Each pushup is one rep. And remember: it’s not about the number of reps! The slower you do it and the more you hold at each position, the greater the effect from each rep.Source: menshealth.com
Body-Weight Jump Squats
Bros, don’t ignore your lower body! In all the hoopla to get buff up above, many forget about those chicken legs down below. For one, you’ll look plain silly. But did you know that working out your lower body, especially with squats, releases natural growth hormones that are instrumental in the development and building of lean muscle mass, increases your metabolism, and burns more calories than working out other muscles?
Add some body-weight jump squats to get a more balanced workout. Start off standing with your feet shoulder width apart, your back straight, and your hands behind your head. Keeping your upper body steady, drop your hips until your thighs are parallel to the floor. Pushing off the balls of your feet, jump as high as you can and reach for the sky. On landing, immediately drop into the next rep.Source: list25.com
By this point, many of us have heard about the issues that can be caused by standard crunches and sit ups if not done properly (and they usually aren’t): neck pain, poor posture, spinal strain, etc. If you hadn’t…well now you have. Fortunately, there are no shortage of killer ab and core exercises out there. Out favorite? The plank. It’s an all-inclusive soiree for your core, engaging your abs, obliques, glutes, and lower back.
For a standard plank, get into pushup position except on your elbows instead of your hands. Keep your forearms flat on the ground, while keeping your back straight. Flex your abs, squeeze your glutes and hold for 60 seconds. Spice it up by lifting one foot at a time and holding for 10 seconds. Put down, switch feet, and repeat until you hit 60.Source: racinginpaintedtoenails.blogspot.com
So your excuse is that your too busy? Not buying it. Create a quick circuit with the exercises above. Mix in some of your own favorites. All you need is 15-20 minutes! Now excuse me, I couldn’t make it to the gym today…
Sample Circuit (no breaks between each exercise, 1 min break between sets)25 Spiderman pushups 25 body-weight jump squats 60 second one-legged planks (repeat 3x)
Got your own favorite exercises when time and equipment are limited? Help a YoPro Bro out and share the wealth!